If you ask any fitness instructor for tips on how to lose weight you will likely find HIIT among the suggestions. But what is high intensity interval training and who should be performing it?
Just like resistance training, there are various ways to perform this style of workout and your overall fitness goal will determine which method is best suited for you. Most people don't learn these different methods and therefore don't see any results. Today we will teach them to you.
If you visit any gym around the world you will find two distinctly different types of people working out. Firstly, you will meet those who are happy to spend up to an hour working out at a steady pace on an exercise bike. Secondly, you'll meet those who deem cardiovascular exercise to be too boring and therefore they ignore it and train with weights instead.
The high intensity interval training formula is a middle ground between both ends of the scale which tends to appeal to members of either group.
Who should be exercising this way? Well, to a certain degree absolutely anybody can get results with the many variations of interval training which are out there. It has been proven to burn fat at an increased rate and also to increase lean muscle tissue, so regardless of your overall fitness goal there is undoubtedly a place for this in your workout routine.
One of the biggest plus sides of this training style is a phenomenon called Excess Post-Exercise Oxygen Consumption. You might have heard this called "The Afterburn Effect" by some trainers. When performing a resistance training session your body continues to burn off calories for up to sixteen hours after your session is over, this is also a benefit of interval training.
Like any other type of training, however, there are numerous ways to perform it. Knowing which one best fits your overall goal will allow you to get superior results.
* Tabata Interval Training.
* The Sport Specific Method
* Weight loss workouts.
Tabata's were developed in the 1990's and involve possibly the shortest, yet hardest, interval workout of all time. This was designed with elite athletes in mind so if you are new to the gym you may want to hold off on this concept for a while.
Despite already being considered 'elite' in their field, researchers found that a group of athletes who used this method were able to further improve their VO2 Max by a massive 28%.
Minus the necessary warm-up and cool-down periods, Tabata's involve working out for just four minutes in total. However, don't let the short time fool you into thinking that this is going to be easy. These four minutes will push you harder than any other form of interval training in existence today. The four minutes are split up into sections of 20 seconds at maximal intensity and 10 seconds of recovery, repeated eight times over.
If your goal is to improve performance for a sport then there is a slight variation on the Tabata method which will work well for you. This involves performing a longer workout, between 20 and 30 minutes in total, which combines a cardiovascular activity as your high intensity work and a resistance exercise as your recovery. One good example of this would be to combine a 400 meter sprint on a rowing machine with 30 seconds of push-ups. That particular session is used by many professional rowing clubs.
The fat loss method is easily the most popular variation, however. If you are looking to use this workout style to increase your fat loss then you should pay particular attention to a recent study from scientists in Canada. They found that the optimal workout length was half and hour, consisting of a time split of 4 minutes moderate work followed by 30 seconds of maximum effort.
So you can now clearly see that there are multiple benefits to performing high intensity interval training. No matter if your fitness goal is build muscle or lose body fat, there are a number of rewards waiting for those who have the determination to push themselves through this type of workout.
While HIIT is now a very popular choice among exercise enthusiasts around the world, it remains clouded in mystery thanks to the many various styles within it's category. As you can see from the three we have took you through today, it isn't rocket science. There are countless gym members out there who have been trying to figure out how to lose weight without spending endless hours on equipment they don't particularly enjoy. Thanks to this training style, now they can.
Just like resistance training, there are various ways to perform this style of workout and your overall fitness goal will determine which method is best suited for you. Most people don't learn these different methods and therefore don't see any results. Today we will teach them to you.
If you visit any gym around the world you will find two distinctly different types of people working out. Firstly, you will meet those who are happy to spend up to an hour working out at a steady pace on an exercise bike. Secondly, you'll meet those who deem cardiovascular exercise to be too boring and therefore they ignore it and train with weights instead.
The high intensity interval training formula is a middle ground between both ends of the scale which tends to appeal to members of either group.
Who should be exercising this way? Well, to a certain degree absolutely anybody can get results with the many variations of interval training which are out there. It has been proven to burn fat at an increased rate and also to increase lean muscle tissue, so regardless of your overall fitness goal there is undoubtedly a place for this in your workout routine.
One of the biggest plus sides of this training style is a phenomenon called Excess Post-Exercise Oxygen Consumption. You might have heard this called "The Afterburn Effect" by some trainers. When performing a resistance training session your body continues to burn off calories for up to sixteen hours after your session is over, this is also a benefit of interval training.
Like any other type of training, however, there are numerous ways to perform it. Knowing which one best fits your overall goal will allow you to get superior results.
* Tabata Interval Training.
* The Sport Specific Method
* Weight loss workouts.
Tabata's were developed in the 1990's and involve possibly the shortest, yet hardest, interval workout of all time. This was designed with elite athletes in mind so if you are new to the gym you may want to hold off on this concept for a while.
Despite already being considered 'elite' in their field, researchers found that a group of athletes who used this method were able to further improve their VO2 Max by a massive 28%.
Minus the necessary warm-up and cool-down periods, Tabata's involve working out for just four minutes in total. However, don't let the short time fool you into thinking that this is going to be easy. These four minutes will push you harder than any other form of interval training in existence today. The four minutes are split up into sections of 20 seconds at maximal intensity and 10 seconds of recovery, repeated eight times over.
If your goal is to improve performance for a sport then there is a slight variation on the Tabata method which will work well for you. This involves performing a longer workout, between 20 and 30 minutes in total, which combines a cardiovascular activity as your high intensity work and a resistance exercise as your recovery. One good example of this would be to combine a 400 meter sprint on a rowing machine with 30 seconds of push-ups. That particular session is used by many professional rowing clubs.
The fat loss method is easily the most popular variation, however. If you are looking to use this workout style to increase your fat loss then you should pay particular attention to a recent study from scientists in Canada. They found that the optimal workout length was half and hour, consisting of a time split of 4 minutes moderate work followed by 30 seconds of maximum effort.
So you can now clearly see that there are multiple benefits to performing high intensity interval training. No matter if your fitness goal is build muscle or lose body fat, there are a number of rewards waiting for those who have the determination to push themselves through this type of workout.
While HIIT is now a very popular choice among exercise enthusiasts around the world, it remains clouded in mystery thanks to the many various styles within it's category. As you can see from the three we have took you through today, it isn't rocket science. There are countless gym members out there who have been trying to figure out how to lose weight without spending endless hours on equipment they don't particularly enjoy. Thanks to this training style, now they can.
About the Author:
Publisher: Next, grab your free guide to effective hiit workouts. Russ Howe PTI is the UK's most popular personal trainer, teaching thousands of people how to lose weight via the worldwide web for free.
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